My recent success in sleep management while at home was completely unhinged by my travel overseas, which I’m still in the thick of. With sleep ranking as one of the top priorities for optimal health—right alongside nutrition and hydration—practicing and mastering the best sleep strategies before, during, and after traveling can make a world of difference. Although I’ve been on the losing end of executing the best sleeping practices while abroad, I decided to write this article as a reminder to myself and, perhaps, to share some things that may benefit you about getting the best sleep while traveling.
I have a few days left before my return to the States. Let’s see if I can take some of my own advice and improve my sleep routine to make my transition back into regular, healthy sleeping habits smoother.
We often discuss diet and exercise as the cornerstones of health, but sleep is just as crucial—if not more. Studies show that regularly getting less than six hours of sleep per night increases the risk of heart disease, weakens the immune system, and disrupts hormonal balance. Sleep is when the body repairs itself, consolidates memory and regulates metabolism. Chronic sleep deprivation leads to brain fog, irritability, and poor digestion—effects that are only amplified by travel.
A 2021 study published in the Journal of Clinical Sleep Medicine found that over 93% of long-haul travelers experience sleep disturbances, with nearly half reporting significant trouble adjusting to new time zones.
This is why preparing for travel sleep disruptions in advance is crucial.
Air travel presents one of the biggest obstacles to sleep. Drifting off mid-flight feels like a luxury between cramped seats, turbulence and crying babies. Yet, there are ways to stack the odds in your favor. Seat selection is a game-changer. The window seat provides a solid surface to lean on, reduces disturbances from aisle traffic and lets you control light exposure. Noise-canceling headphones or earplugs drown out distractions, while an eye mask keeps harsh lighting at bay.
The right travel pillow can prevent the dreaded head bob and stiff neck from falling asleep at an awkward angle. Hydration is key—airplane cabins suck the moisture out of the air, leaving you dehydrated, which can worsen jet lag. Avoiding caffeine and heavy meals before takeoff can help signal your body that it’s time to rest rather than digest.
Some people hit the pillow and knock out as soon as they land in a hotel, while others feel wired, restless, and incapable of a good night’s rest. The difference lies in brain chemistry, stress levels, and how adaptable one’s circadian rhythm is.
The brain operates on a delicate balance of neurotransmitters that determine how easily you fall asleep. GABA (Gamma-Aminobutyric Acid) is the body’s natural relaxant, calming neural activity and making sleep possible. Melatonin is another key player, signaling the body to rest as darkness falls.
But travel disrupts these processes.
Crossing time zones confuses the body’s internal clock. The brain produces melatonin based on when it thinks nighttime is, but if you’re flying east or west, your body may still be operating in your home time zone. Some people adapt quickly, while others experience extreme jet lag, taking days to reset.
Then there’s cortisol, the stress hormone. If you’re anxious about the trip, running on adrenaline, or adjusting to an unfamiliar place, your cortisol levels may stay high, keeping you awake even when exhausted. This is part of why the first night in a hotel often results in poor sleep—one half of your brain remains more active than the other, a survival mechanism designed to keep you alert in unfamiliar surroundings.
Food plays a more significant role in sleep than most people realize. Certain foods naturally support melatonin and serotonin production, helping the body prepare for rest.
Kiwi is one of the best sleep-enhancing fruits, loaded with serotonin and antioxidants that improve sleep quality. Tart cherries are rich in melatonin, making them an excellent late-night snack. Warm milk contains tryptophan, which converts into serotonin, promoting relaxation. Fatty fish like salmon or tuna are high in vitamin D and omega-3s, both of which regulate serotonin levels. Almonds and walnuts provide a dose of magnesium and melatonin, while chamomile tea contains apigenin, an antioxidant that binds to brain receptors to reduce anxiety and promote drowsiness.
Timing your shower or bath also influences sleep quality. A warm shower 1-2 hours before bedtime can make a noticeable difference. The heat increases circulation, and as your body cools down post-shower, it signals to the brain that it’s time to sleep. This cooling effect mimics the body’s natural temperature drop that happens before sleep, helping you fall asleep faster.
As sleep becomes a greater priority in the wellness industry, “sleep tourism” is gaining traction. People are now traveling to explore new places and improve their sleep. Hotels and resorts cater to this demand by offering sleep-focused retreats with soundproof rooms, blackout curtains, high-tech mattresses, and guided meditation programs.
Some locations even design entire sleep experiences with AI-powered beds that adjust to your body’s movements and customized lighting that mimics natural circadian rhythms. The Global Wellness Institute reported a 20% rise in wellness travel in recent years, with sleep-focused vacations becoming one of the fastest-growing trends. It’s a shift from the old vacation model, where travel often meant exhaustion, to where rest and rejuvenation are the main attractions.
The key to better sleep while traveling isn’t just about what happens on the road—it starts before you even leave. Preparing your body by gradually adjusting your sleep schedule, maintaining hydration, and managing stress can make the difference between arriving exhausted or feeling refreshed.
Sleep isn’t just about feeling rested—it’s a cornerstone of health that affects every other aspect of well-being. Making it a priority, whether at home or abroad, can transform how you experience both travel and everyday life.
